6 min AMRAP with a partner
Partner 1: Rows for 1 min and 30 sec
Partner 2: AMRAP with an unloaded bar and/or PVC pipe of:
3 Snatch Grip Deadlifts
3 Snatch High Pulls
3 Behind the Neck Snatch Grip Push Press
3 Overhead Squats
Partners switch places every time row is completed.


Instructor’s choice X 6 min


Review the points of performance of the Snatch using a “top down” approach


Under a 20 min running clock
Build a to 1 rep max snatch
Take your time starting with a light load and building in weight across sets as your reps decrease. Be sure to allow for plenty of rest between sets as you start to go for singles.
P – Full Snatch
L – Full or Power Snatch
F – Work on technique of the Power Snatch and build to a moderate weight for the day


Open Workout – “14.1”
10 min AMRAP
30 Double Unders
15 Ground to Overhead (Power Snatch or Clean and Jerk allowed)
P – 75/55
L – 60 SU, 75/55
F – 60 SU, 65/45


Pull Up Challenge – Day 1
Level 1: 3 Strict Pull-ups, rest up to 2:00 min between reps. If band is needed, use thinnest band possible
Level 2: 10 Strict Pull-ups, 6 Strict Pull-ups, 4 Strict Pull-ups, resting up to 2:00 min between reps
Apple Harvest Day 5k Prep
Run 1.5 – 2 Miles